In case of running faster or lifting heavier or achieving optimal body composition, athletes are always looking for ways to improve performance. The immune system is a specialized structure of cells( natural killer cells, macrophages, T-cells, and B-cells) and organs in the human body that, when functioning properly, protects us against harmful bacteria, viruses, and infections. To maintain a strong immune system it is particularly relevant to athletes as prolonged and intense training(>90 mins) has been observed to transiently decrease immunity function anywhere from 15-70%.

The good news is that the immune system of an athlete can be improved through the proper intake of food. Foods are composed of mainly three macronutrients – carbohydrates, protein, and fat. For many reasons dietitians often promote the importance of a proper diet that is balanced in macronutrient consumption, and as it turns out, meeting macronutrient needs play a pivotal role in the maintenance of a healthy immune system.

SOME IMPORTANT IMMUNE-BOOSTING FOODS ARE:

1.Citrus food – citrus foods contain a high level of vitamin c, and it helps the white blood cells to fight against infections. It also contains many compounds that help keep the heart-healthy.

2.Garlic – contains calcium, potassium, and sulphur compounds. it protects against bacteria and infections. Garlic releases nitric oxide, a compound that relaxes blood vessels and lowers blood pressure. This compound is often used while running to supply more oxygen to working muscles.

3.Ginger – Ginger roots aid in digestion and act as an anti-inflammatory and an anti-pain agent(possibly reducing pain and soreness)

4.Green tea – The main benefit of green tea to an athlete is improved metabolic flexibility, which helps to generate new energy. It also helps the body to improve fat metabolism(allowing your body to derive more fuel from fat instead of carbohydrates)

MEAL AND SNACK IDEAS:

• Scrambled eggs with spinach and garlic
• Yogurt with orange slices, strawberries, and kiwis
• Green tea
• Top salad with beet and citrus seeds
• Add sliced lemon to the water bottle
• Sprinkled powder ginger on rice

The most important thing is that nutrition is essential for supporting an athlete’s general health and training needs. Having a suitable diet helps the athlete with enough energy and nutrients to meet the demands of training and exercise.